CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
4 gym laps or 200 m run
10 cuban presses
10 cossacks
5 arch hollow/ 5 pull ups
30 sec pigeon/each leg
Extra work
4 rounds:
10 back extensions (BW or light to moderate weight)
10 bent over rows (light to moderate weight)
10 seated single arm DB press ea. side (light to moderate weight)
**If athletes can add weight from what they did last week, they should do so.**
Metcon
Metcon (Time)
4 rounds
4 pole walking lunges
20 sit ups w/ med ball
20 pull ups
Rx+ GHD sit ups
